Shipkey Greg Hyrox Result

Dive into this athlete’s performance at 2024 Dallas using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.

Performance Highlights

USA USA Flag Men 16-24 #101017 01:22:27 19th in AG | Top 34.5% 247th | Top 26.6%
-00:13
41:02
Run Total
-00:01
05:08
Avg. Lap
+00:17
04:43
Best Lap
-00:58
33:52
Workout Total
-00:07
04:14
Avg. Workout
+01:14
07:38
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Shipkey Greg's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Shipkey Greg's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Shipkey Greg's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Shipkey Greg's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 02:27. Check the detail of the improvement plan below.

00:44 Potential Improvement 29.9% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 00:44 41:02 to 40:18 29.9%
Burpees Broad Jump 00:42 05:23 to 04:41 28.6%
Farmers Carry 00:35 02:32 to 01:57 23.8%
Sandbag Lunges 00:15 04:50 to 04:35 10.2%
Ski Erg 00:09 04:28 to 04:19 6.1%
Sled Pull 00:02 04:26 to 04:24 1.4%
Sled Push 00:00 02:24 to 02:24 0.0%
Rowing 00:00 04:34 to 04:34 0.0%
Wall Balls 00:00 05:15 to 05:15 0.0%

Splits Time

Shipkey Greg Perfect Race
Splits Total Average Total
Running 1 04:58 00:00 04:29 +00:29 00:00 +00:00
Ski Erg 04:28 04:58 04:24 +00:04 04:29 +00:29
Running 2 04:43 09:26 04:50 -00:07 08:53 +00:33
Sled Push 02:24 14:09 02:49 -00:25 13:43 +00:26
Running 3 05:20 16:33 05:13 +00:07 16:32 +00:01
Sled Pull 04:26 21:53 04:43 -00:17 21:45 +00:08
Running 4 05:10 26:19 05:11 -00:01 26:28 -00:09
Burpees Broad Jump 05:23 31:29 05:00 +00:23 31:39 -00:10
Running 5 05:11 36:52 05:21 -00:10 36:39 +00:13
Rowing 04:34 42:03 04:44 -00:10 42:00 +00:03
Running 6 05:14 46:37 05:14 +00:00 46:44 -00:07
Farmers Carry 02:32 51:51 02:07 +00:25 51:58 -00:07
Running 7 05:02 54:23 05:12 -00:10 54:05 +00:18
Sandbag Lunges 04:50 59:25 04:51 -00:01 59:17 +00:08
Running 8 05:28 01:04:15 05:43 -00:15 01:04:08 +00:07
Wall Balls 05:15 01:09:43 06:12 -00:57 01:09:51 -00:08
Roxzone 07:38 01:22:27 06:24 +01:14 01:22:27
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Hey Greg! First off, major props for crushing it at the 2024 Dallas Hyrox event! With an overall rank of 247 out of 2857 athletes, you’re clearly in the top 8%—that’s nothing to sneeze at! 🏆 Your overall time of 01:22:27 shows that you’ve got some serious grit and determination. Looking at your total running time of 00:41:06, you’re ahead of the average by a solid 16 seconds. This tells me you’ve got a runner’s profile, which is fantastic! However, it seems like you might have started a bit slower than optimal, especially in the first running segment.

Your pacing strategy needs a little tweak to maximize your performance. While you have the endurance, your strength segments, particularly the burpees and farmers carry, are where you can really unlock more speed and efficiency. You’ve got the foundation; now let’s build it up! Remember, "Success isn’t always about greatness. It’s about consistency. Consistent hard work gains success." Keep that in mind as we dive into the specifics!

Segments to Improve
  • Burpees Broad Jump: 00:05:23 (24 seconds slower than average)
  • Roxzone: 00:07:29 (01:11 slower than average)
  • Farmers Carry: 00:02:32 (24 seconds slower than average)
  • Sandbag Lunges: 00:04:50 (01 second faster than average)

These segments show significant room for improvement. Let’s break them down:

  • Burpees Broad Jump: This segment can be a real killer. To improve, focus on explosive power during your burpees. Try the “Burpee Box Jump” drill—perform a burpee, but instead of jumping back, jump onto a box. This can help develop your explosiveness. Also, practice your transitions; make sure to get up quickly and jump immediately to save time.
  • Roxzone: Your time in transition is longer than average, which indicates you might be taking too much time between exercises. To improve this, incorporate high-intensity interval training (HIIT) into your routine, focusing on quick transitions between exercises. For instance, set up a mini circuit with exercises like kettlebell swings, push-ups, and jump squats. Work on reducing the time taken to switch between exercises; aim for less than 10 seconds between each.
  • Farmers Carry: Time to get those grip strength gains! Work on heavy carries in your training—use kettlebells or dumbbells and walk for distance. Try to increase the weight gradually while keeping good posture. A strong core and grip will not only improve your carry but will also enhance your performance in other strength segments.
  • Sandbag Lunges: While you performed slightly better than average, there’s always room for refinement. Focus on maintaining a stable core and proper knee alignment during your lunges. Incorporate sandbag lunges into your routine, aiming for higher reps with varying weights to build endurance and strength.
Race Strategies

Now, let’s talk strategies! Start your race with a moderate pace in the first running segment; you want to conserve energy for the later stages. If you start too fast, you might hit a wall when you need that energy the most. Think of it as a marathon, not a sprint! During strength segments, focus on maintaining form over speed. It’s better to do fewer reps correctly than to rush through and risk injury. Use your strong running segments to make up for any time lost in strength exercises.

Also, visualize your transitions. Picture yourself moving smoothly from one exercise to the next. Mental preparation is just as important as physical training. And remember, “The only bad workout is the one that didn’t happen.” So, keep pushing yourself, and don’t skip those workouts, even when Netflix is calling! 😉

Conclusion

In conclusion, Greg, you’re doing some amazing things out there! With a little focus on those segments we discussed, I have no doubt you’ll see improvements in your overall performance. Remember, every step you take—literally and figuratively—brings you closer to your goals. Keep that mind sharp and the body even sharper! 💪

“The pain you feel today will be the strength you feel tomorrow.” Keep grinding, and let’s get ready for the next race with even more fire! I believe in you!

Catch you in the roxzone,

The Rox-Coach

Similar Athletes
Hart Samuel 2022 Birmingham 01:22:20
Nielsen Niklas 2024 Malaga 01:21:57
El Alami Adnane 2024 Bordeaux 01:22:24
Scott William 2024 Glasgow 01:22:07
Leali Andrea 2024 Milan 01:22:54
Carrara Andrea 2024 Milan 01:22:38
Lopez De Pariza Xabier 2024 Madrid 01:22:51
Brehm Christian 2020 Karlsruhe 01:22:47
Drücker Cornelius 2021 Hamburg 01:22:12
Dillon Tom 2024 Dublin 01:21:59

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